Do you ever feel like your body is on high alert, even when there’s nothing obviously wrong?
Your mind is racing, you’re wired but tired and the smallest things seem to tip you over the edge…It’s easy to pass this off as ‘just stress’ but what if it is something deeper? What if your nervous system has forgotten how to feel safe?
This month, we’re exploring what it really means to feel calm. Not just mentally, but biologically. Because calm isn’t just the absence of stress - it’s a state of balance across your brain, body and hormonal systems crucial for your wellbeing.
The good news? There are many effective, science-backed strategies that will help you to support your own sense of balance and calm - naturally. And we’ve put them all together for you here.
In this guide, we'll unpack the biology of calm, exploring the nutrients, herbs and daily habits that will gently bring your system back to centre. We’ll show you how to cultivate a true sense of calm that allows you to thrive under pressure, meet deadlines with ease and respond (not react) to life’s challenges.
Understanding Calm: Your Body's Natural State of Balance
We often think of ‘calm’ as just a mood - something fleeting or even fluffy. But it is in fact a measurable state across your brain, hormones and nervous system.
When you are in a calm state:
- Your nervous system is regulated – moving fluidly between stress and recovery
- Cortisol and other stress hormones are balanced
- Your digestion, sleep, and immunity function optimally
- Your brain is producing enough serotonin and dopamine to keep you steady and clear
- You’re more likely to feel resilient, connected and focused
When you're not in a calm state:
- Your sympathetic nervous system (fight-or-flight) stays switched on
- Stress hormones surge, sometimes for hours or days
- You may feel wired-but-tired, reactive, foggy and overwhelmed
Crucially, over time, this can impair your digestion, immune function, hormone health and wellbeing. Over 74% of adults have reported feeling so stressed they become overwhelmed and are unable to cope. Chronic stress in turn has been linked to heart disease, diabetes and even cognitive decline.
In short, calm isn’t a luxury, it’s the biological foundation for health and supporting these natural processes is key to reclaiming your innate tranquility.
Nature's Harmony Helpers: The Science Behind Better Balance
Your body wants to stay balanced.
It has smart, built-in systems designed to keep you calm, steady and resilient. But in a world full of stress, stimulation and nutrient gaps, sometimes those systems need a little extra support. Let’s explore the natural compounds proven to help restore that inner equilibrium - gently and effectively.
The Foundation: Adaptogenic Herbs for Emotional Balance
Adaptogens are a unique group of plants that help the body stay steady under stress.
They work by gently supporting your internal systems - bringing you back into natural balance, rather than pushing you in any one direction. Three adaptogens in particular stand out for their powerful effects on calm: Ashwagandha, Rhodiola and Schisandra.
Ashwagandha is one of the most well researched - and most calming.
This ancient herb acts like a natural balancing agent for your nervous system [1]. Instead of forcing a sedative effect, it helps your body self-correct by modulating stress hormones, supporting neural pathways, and even influencing immune responses.
In fact, a meta-analysis of 12 clinical trials (with over 1,000 people) found that ashwagandha significantly improved emotional stability and wellbeing when compared to placebo [2]. Participants consistently reported feeling more centred, less reactive, and better able to cope.
It’s this multi-system support that makes ashwagandha such a cornerstone for calm - it doesn’t just take the edge off; it helps you find a new baseline.
Rhodiola rosea brings a different kind of calm - it has a unique ability to enhance mental clarity and resilience. While ashwagandha helps you soften and unwind, rhodiola supports your mental energy and stamina, especially during times of pressure. It’s ideal for anyone who wants to feel calm and capable - even in the face of looming deadlines!
In clinical research, rhodiola has been shown to improve concentration, boost mood, and help the body stay balanced during periods of high demand[3]. One placebo-controlled study found that just four weeks of supplementation helped regulate the body's arousal systems - leading to better responsiveness, mental clarity, and emotional steadiness [3].
Think of it as calm with a side of vitality.
Schisandra berries complete this adaptogenic trio with their capacity to promote a state of centered alertness. Sometimes called the "five-flavor berry," schisandra has been used in traditional medicine for centuries to cultivate balanced energy and emotional stability.
Research indicates that schisandra can improve mental performance while simultaneously promoting a state of non-agitated calm [4]. In studies involving over 1,700 people, schisandra extract was shown to enhance mental clarity and concentration - without the jitteriness of stimulants [4]. Unlike caffeine or other quick fixes Schisandra acts as a harmoniser, promoting a smooth, sustained sense of calm alertness.
It’s this rare combination of clarity and ease that rounds out our adaptogen stack beautifully.
Essential Nutrients: The B Vitamins and Vitamin C Connection
While adaptogens help balance your overall system, they can’t do it alone. Your nervous system needs a strong nutritional foundation to function at its best and allow you to enjoy a sustained sense of calm.
B vitamins are the unsung heroes here. They’re essential for producing mood-regulating neurotransmitters like serotonin and dopamine, and they support healthy brain and nerve function [5].
A systematic review of 18 clinical studies found that B-complex vitamins significantly improved emotional balance and mental clarity - especially during times of stress [5]. When your body’s under pressure, you burn through these nutrients faster. Replenishing them can make a noticeable difference to how calm and clear you feel. So be sure to prioritise foods like whole grains (brown rice, oats and whole wheat bread), legumes and sunflower seeds.
Vitamin C - often celebrated for its immune benefits it’s just as vital for your brain. It plays a central role in nervous system function, supports neurotransmitter production, and protects cells from stress-related damage.
In one study, people taking daily Vitamin C for eight weeks reported feeling more emotionally balanced and resilient - thanks to its ability to support multiple systems at once [6]. So top up on red bell peppers, citrus fruits or a high quality whole food supplement.
Together, these nutrients help create the right biological conditions for calm - not by masking symptoms, but by helping your body work the way it’s designed to.
Mushroom Magic: Functional Fungi for Clarity and Balance
Medicinal mushrooms are not just a wellness trend. They’re some of nature’s most powerful allies in cultivating calm and supporting the nervous system. Different mushrooms contain unique bioactive compounds that can help regulate stress responses, support mental clarity, and bring your body back into balance.
Reishi (Ganoderma lucidum), often called the "Mushroom of Immortality," - has earned its reputation as a calm enhancer. It works by supporting your parasympathetic nervous system (your rest-and-digest mode) helping to ease your body out of fight-or-flight and into a more restful, regulated state.
In a double-blind study, reishi supplementation significantly improved feelings of tranquility and balanced energy compared to placebo [7]. It also supports mental function while dialling down internal tension, making it a powerful tool for staying steady through life’s ups and downs. No agitation, no lethargy, just that rare ‘calm alertness’ we seek from inside our coffee cups.
Lion's Mane (Hericium erinaceus) is best known for its brain-boosting benefits - but its effects on emotional balance are just as impressive. It stimulates nerve growth factor (NGF) production, a compound essential for learning and memory and overall brain health. But more than that, it helps create a state of calm clarity - where focus feels easy and your mind feels steady.
A placebo-controlled trial found that consuming Lion's Mane for just 4 weeks led to significantly improved mood stability and mental clarity compared to placebo [9]. The Lion's Mane group reported greater emotional balance and cognitive function, suggesting this mushroom can promote an integrated state of calm alertness. Animal studies have also shown that Lion’s Mane can support healthy levels of serotonin and dopamine - the same key neurotransmitters involved in mood, motivation, and resilience[8].
Chaga, Shiitake, and Maitake mushrooms complete the fungal support system with their balancing qualities and unique nutrient profiles.
Chaga has powerful antioxidant properties that help maintain cellular integrity and function. By supporting optimal cellular function, Chaga helps maintain the physiological basis for calm [10]. Shiitake and Maitake contain special polysaccharides that help regulate immune function and support metabolic balance. They help your body stay steady behind the scenes - so you can feel more mentally and emotionally grounded.
These mushrooms also support gut health, which is increasingly recognised as fundamental to emotional balance via the gut-brain axis. Together, they supply nutrients that sustain balanced energy and cognitive function, preventing the fluctuations that can disturb your sense of calm.
Together, this functional fungi stack supports calm from the inside out - protecting, regulating and restoring your natural resilience.
The Mineral Master: Magnesium's Multiple Calming Roles
Magnesium is often called "nature's relaxation mineral" for good reason. This essential mineral works on multiple levels to support a balanced, tranquil state.
At the neurological level, magnesium helps regulate neurotransmitters that promote calm brain function. Research shows it enhances GABA activity (your primary calming neurotransmitter) while moderating glutamate (an excitatory neurotransmitter) [11]. By balancing these neurotransmitters, magnesium creates optimal conditions for clear, calm thinking. When these are in balance, your brain can settle into that sweet spot of calm alertness - clear, focused, but not overstimulated
Magnesium also directly influences your autonomic nervous system - the system that controls your body's unconscious functions. Sufficient magnesium helps ensure balanced function between the sympathetic ("activate") and parasympathetic ("relax") branches of this system [11]. This balance is the physiological definition of calm - the ability to smoothly toggle between the two states.
Clinical research supports magnesium's effects on promoting calm. Studies have found magnesium supplements can improve measures of mental clarity and emotional balance, especially in people who are magnesium-deficient [11]. There's evidence that magnesium supports overall neurological function in ways that promote integrated thinking and emotional stability [11].
Magnesium also works on a physical level: easing muscle tightness, relieving digestive discomfort and helping the body relax into sleep. Many people take it in the evening to gently support better rest - another key piece of the calm puzzle.
Interestingly, magnesium works even better when combined with vitamin B6, which aids magnesium's entry into cells and has its own balancing effects. Research has shown that a combination of magnesium + B6 yields greater improvements in measures of calm and balance than magnesium alone [12]. In one trial, individuals saw a 24% greater improvement in emotional stability scores after 8 weeks when taking Mg + B6 together [12].
The Three Most Powerful Calm-Cultivating Habits
Natural supplements are powerful allies in the quest for calm, but they work best when paired with daily habits that teach your body how to stay calm. After reviewing extensive research, we've identified three habits that consistently demonstrate the largest impact on emotional balance.
Regular Physical Movement: Your Calm's Best Friend
How often are you active?
Physical activity might be the most potent natural calm-enhancer we know of. Dozens of studies show that people who move regularly have greater emotional stability, improved mood, and enhanced mental clarity.
By creating a rhythm between effort and recovery, regular movement becomes a physical expression of internal balance. It triggers the release of neurochemicals that promote both alertness and tranquility [13]. Regular movement helps you shift away from stress and into that sweet spot of energised calm.
In a 2022 meta-analysis, researchers found that structured exercise programmes significantly improved both emotional and physiological balance in adults [14]. Why? Because regular movement helps your body’s systems communicate and function more harmoniously - resulting in that all-important feeling of integrated wellbeing.
There’s also a brain benefit: movement increases blood flow to areas responsible for focus, memory and mental clarity - so instead of feeling foggy or distracted, you feel more grounded and present [13].
Aim for at least 30 minutes of enjoyable movement most days. Whether that's a brisk walk in nature, dancing to your favourite playlist, yoga with friends, swimming, or gardening. The key is consistency and enjoyment, not intensity.
Mindful Awareness: Training Your Brain for Present-Moment Clarity
Mindfulness isn’t just a buzzword - it’s a research-backed tool that helps you stay grounded, present and emotionally steady, no matter what lands in your inbox on Monday morning. At its heart, mindfulness means gently training your attention to stay in the now with curiosity and compassion. When practiced consistently it has a profound effect on brain function and emotional balance.
A review of over 200 studies concluded that mindfulness-based interventions reliably promote calm, clarity, and emotional equilibrium in healthy individuals [15]. Mindfulness cultivates an awareness that helps you engage fully with the present without being overwhelmed by it. An essential tool to cope with today’s modern distractions and stimulations.
Physiologically, even short periods of mindful awareness can shift the brain toward a more balanced state. In one study with medical students, just four days of mindfulness practice significantly improved measures of autonomic nervous system balance - indicating a shift toward that ideal state of calm alertness [16]. Long-term practice shows even more profound effects: a 6-month study showed that participants who engaged in regular mindfulness training had measurably improved markers of neurological balance, indicating greater capacity for calm [17].
The key is consistency - even 5-10 minutes a day of mindful breathing or body awareness can gradually shift your baseline toward greater calm and clarity. Apps, online videos, or local classes can guide you if you're new to the practice.
Consistent Sleep Rhythm: Your Internal Clock's Ally
Sleep isn’t just rest - it’s repair. And when it comes to calm, it might just be your most important tool.
While you sleep, your brain is busy processing emotions, storing memories, and resetting the very systems that help you stay clear-headed and emotionally steady the next day.
But when sleep is disrupted? Your capacity for calm takes a hit.
In a UC Berkeley study, even one night of poor sleep significantly reduced participants' ability to regulate emotions and think clearly[ [18]. Brain scans showed chaotic activity in regions responsible for calm, balanced processing - proof that tired brains struggle to stay grounded.
In contrast, consistent, high-quality sleep supports the neural networks responsible for cognitive clarity and emotional balance [18]. It also keeps your circadian rhythms in check - your body’s internal clock that governs everything from hormone cycles to energy flow. When these rhythms are consistent, all your physiological systems operate more harmoniously together, creating the biological foundation for subjective calm.
Want to optimise your sleep for better calm?
- Stick to a regular bedtime – even at weekends
- Wind down with a gentle pre-sleep routine
- Keep your sleep space dark, cool and quiet
Your goal is not just more sleep, but more consistent, high-quality sleep that truly refreshes your capacity for calm. Because calm doesn’t start with your morning routine – it starts the night before.
Putting It All Together: Your Complete Calm Protocol
Now that we understand both the natural compounds that support calm and the lifestyle foundations, let’s combine them into a comprehensive approach. Here’s how to integrate both for optimal results:
Your Complete Calm Protocol
Morning Routine
- Wake up at the same time daily (including weekends)
- Take 1 Stress Aid capsule to support balanced nervous-system function
(benefits accumulate over time as adaptogenic effects promote equilibrium) - Take 2 Mushroom 5 capsules for cognitive clarity and balanced energy
- Engage in 15–30 minutes of enjoyable movement (walking, gentle yoga, stretching)
- Practise 5–10 minutes of mindful awareness such as focused breathing
- Get natural morning-light exposure to anchor your circadian rhythm
Midday Support
- Take a brief mindful break — even 2–3 minutes of conscious breathing
- Spend time in nature if possible (even viewing natural scenes promotes calm)
- Stay well-hydrated
- Limit excessive caffeine, which can disrupt calm clarity
Evening Routine
- Take 1 Magnesium capsule (supports calm brain function and relaxed muscles)
- Begin winding down — dim lights and reduce stimulating activities
- Engage in calming practices:
- Gentle stretching
- Reading (avoid intense content)
- Breathing awareness
- Relaxing music
- Optimise sleep environment:
- Cool room (65 °F / 18 °C)
- Dark and quiet space
- Set intentions for calm, balanced energy tomorrow
For Moments Needing Extra Support
- Practise 4-4-8 breathing: inhale 4, hold 4, exhale 8
- Use a brief body scan: bring awareness to each body part, noticing sensations without judgement
- Remember that calm is your natural state — you’re simply returning to balance
- If needed, take an additional Stress Aid capsule on particularly challenging days
Remember: The key to success is combining these elements consistently. While natural compounds provide valuable support, they work best when paired with regular calm-promoting habits. Think of supplements as enhancing your innate capacity for calm, not creating it from nothing.
What to Expect on Your Calm Journey
Everyone's path to greater calm is unique, but here's what many people experience when adopting this comprehensive approach:
In the first week or two, you'll likely notice moments of spontaneous calm and clarity appearing more frequently. By weeks two to three, many people find they're less reactive to minor disturbances and more able to maintain their center during daily activities. After three to four weeks, you might notice a shift in your baseline - a natural sense of calm alertness becomes your default state rather than something you only occasionally experience.
The key is patience and consistency. Your nervous system patterns take time to shift, but the benefits of living from a centered place of calm are worth the investment.
Final Thoughts
A calm, balanced state isn't just a luxury - it's your natural inheritance and essential for living with clarity and purpose. By understanding and supporting your body's innate capacity for balance with research-backed compounds and intentional habits, you're not creating something artificial - you're returning to your baseline state of integrated wellbeing.
Your path is your own. Some days you’ll feel steady, others might test your limits. But over time, you’ll learn to adjust your approach and your body will learn to adapt. You’ll build resilience, clarity, and that grounded sense of presence that lets you move through life with more ease.
Our Calm Complete™ bundle was created to help you do just that - with carefully chosen nutrients that work in synergy to support emotional balance, calm alertness, and nervous system regulation.
Because when your biology feels safe, you feel steady.
And that’s the kind of calm that lasts.
References
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[2] Nussbaumer-Streit B, et al. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. PubMed. 2022
[3] Olsson EM, et al. A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Med. 2009
[4] Panossian A, et al. Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. Curr Clin Pharmacol. 2009
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[6] Jamali N, et al. Vitamin C supplementation alleviates hypercortisolemia caused by chronic stress. PubMed. 2023
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[9] Nagano M, et al. Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomed Res. 2010
[10] Shashkina MY, et al. Chemical and medicobiological properties of chaga. Pharmaceutical Chemistry Journal. 2006
[11] Boyle NB, et al. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress - A Systematic Review. Nutrients. 2017
[12] Pouteau E, et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PLoS One. 2018
[13] Mayo Clinic. Exercise and stress: Get moving to manage stress. Mayo Clinic. 2022
[14] Bonham T, et al. The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. PubMed. 2022
[15] American Psychological Association. Mindfulness meditation: A research-proven way to reduce stress. APA. 2019
[16] Turakitwanakan W, et al. Effects of mindfulness meditation on serum cortisol of medical students. J Med Assoc Thai. 2013
[17] Linz R, et al. Hair cortisol concentration is reduced in mental training intervention participants compared to active comparison participants. Psychoneuroendocrinology. 2023
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